Diet & Fitness Weight Loss

9 Simple Weight Loss Strategies That Are Backed By Science

Monica Munday / 0 View / 2 years ago
how to lose weight, weight loss, weight loss strategies

Let’s be 100 percent honest. Losing weight is not easy. And learning how to completely change your lifestyle can take a great deal of time and a great deal of trial and error.

With this article we are going to share with you 9 weight loss strategies that are backed by science. These strategies are so simple that you may not even believe they can help you lose weight.

However, that doesn’t mean all of these strategies will work for you. We are all different and will therefore respond differently to each strategy.

The key is finding the ones that work best for you and implementing them into your everyday lifestyle.

Snack More Often

Yes you read that right. If you want to lose weight you need to start snacking more often throughout the day.

When you consume too few calories it causes your metabolism to slow down. As a result it becomes more difficult for you to shed those extra pounds.

Studies also show that eating only one large meal a day can have a negative effect on your results.

Instead of eating 3 meals a day, try eating 5 smaller meals with two of them being snacks.

Don’t Skip Breakfast

While there’s still a big debate about how important eating breakfast actually his, in reality most of us should never skip it.

When you wait until the afternoon to have your first meal you greatly increase your chances of overeating.

Eating a nice sized breakfast will prevent you from feeling famished by the middle of the day and you will therefore be less likely to overeat.

Start Cooking Your Own Meals

We know it can be scary to think about cooking your own meals, but it doesn’t have to be. Start by researching simple meals you can make in 20 minutes of less.

You should also look for recipes that require very few ingredients. By cooking your own meals you will save yourself both calories and money.

Eat On Smaller Plates

A big part of losing weight is learning how to control your portion sizes. One easy way to do that is to use smaller plates when you eat.

The interesting thing is that eating on a smaller plate actually tricks your brain into thinking you have eaten more food than you really have.

As a result you will feel fuller from eating the same amount of food on a smaller plate.

Turn Off The TV While Eating

Studies have shown that individuals who eat while watching TV are more likely to make poor food choices and overeat.

This is because when you are locked into the latest episode of your favorite TV show you are less likely to pay attention to what you are eating.

This type of mindless eating can lead to you eating a whole bag of chips when your intention was only to have a handful.

So the next time you sit down to eat, turn off the TV!!

Eat More Vegetables

It’s no secret that eating more vegetables is a great way to keep your waistline in check. The problem is for most eating vegetables is not easy.

That’s why you have to be a little sneaky so you don’t even recognize they are there. For instance, instead of eating straight spinach, try sneaking it into an omelet.

You can also add vegetables to your favorite pasta dishes. To make it super healthy consider replacing the traditional pasta with spaghetti squash or zucchini ribbons.

If at all possible try to include a vegetable in all of your meals. Doing so will increase your fiber levels and keep you feeling fuller faster and longer.

Add More Fiber Into Your Diet

As we just mentioned, fiber helps you stay fuller for longer periods of time. Eating more vegetables is one of the easiest ways to add more fiber into your diet.

Try to get at least 5 grams of fiber per serving whenever you eat.

Eat Plenty of Protein

When it comes to losing weight protein plays a major role. Not only does it help promote a healthy weight, but it also helps with muscle growth and helps you feel more satisfied after a meal.

Though chicken, turkey and ground beef are the most commonly talked about sources of protein, there are other alternatives for those who would prefer not to eat meat.

Tempeh and quinoa are great alternatives.

Avoid Foods With Added Sugar

Anytime sugar is added to a food it increases your risk of obesity and cardiovascular disease. The most common form of added sugar is high fructose corn syrup and it can be found in just about every product on the shelf.

That’s why it’s so important you try to stick to fresh foods. Foods that naturally produce their own sugar.

This would include things such as vegetables, fruits and whole grains.

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